United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  13294, Beef, chuck, under blade pot roast or steak, boneless, separable lean only, trimmed to 0" fat, choice, raw
heading Nutrient Unit
Value per 100 g

oz 113 g

steak 648 g

roast 949 g
Proximates Water g 70.82 80.03 458.91 672.08
Proximates Energy kcal 145 164 940 1376
Proximates Protein g 21.19 23.94 137.31 201.09
Proximates Total lipid (fat) g 6.51 7.36 42.18 61.78
Proximates Carbohydrate, by difference g 0.39 0.44 2.53 3.70
Proximates Fiber, total dietary g 0.0 0.0 0.0 0.0
Proximates Sugars, total g 0.00 0.00 0.00 0.00
Minerals Calcium, Ca mg 12 14 78 114
Minerals Iron, Fe mg 2.27 2.57 14.71 21.54
Minerals Magnesium, Mg mg 22 25 143 209
Minerals Phosphorus, P mg 200 226 1296 1898
Minerals Potassium, K mg 361 408 2339 3426
Minerals Sodium, Na mg 80 90 518 759
Minerals Zinc, Zn mg 7.82 8.84 50.67 74.21
Vitamins Vitamin C, total ascorbic acid mg 0.0 0.0 0.0 0.0
Vitamins Thiamin mg 0.080 0.090 0.518 0.759
Vitamins Riboflavin mg 0.192 0.217 1.244 1.822
Vitamins Niacin mg 4.290 4.848 27.799 40.712
Vitamins Vitamin B-6 mg 0.406 0.459 2.631 3.853
Vitamins Folate, DFE µg 4 5 26 38
Vitamins Vitamin B-12 µg 3.26 3.68 21.12 30.94
Vitamins Vitamin A, RAE µg 2 2 13 19
Vitamins Vitamin A, IU IU 6 7 39 57
Vitamins Vitamin E (alpha-tocopherol) mg 0.17 0.19 1.10 1.61
Vitamins Vitamin D (D2 + D3) µg 0.1 0.1 0.6 0.9
Vitamins Vitamin D IU 4 5 26 38
Vitamins Vitamin K (phylloquinone) µg 1.5 1.7 9.7 14.2
Lipids Fatty acids, total saturated g 2.760 3.119 17.885 26.192
Lipids Fatty acids, total monounsaturated g 3.240 3.661 20.995 30.748
Lipids Fatty acids, total polyunsaturated g 0.320 0.362 2.074 3.037
Lipids Fatty acids, total trans g 0.292 0.330 1.892 2.771
Lipids Cholesterol mg 65 73 421 617
Other Caffeine mg 0 0 0 0